Contrast Hydrotherapy
You will need two containers deep enough that your affected or injured body part is submerged (ie. hand and wrist, forearm and elbow, or foot and ankle), Fill one container with comfortably hot water and the other with cold. Submerge the affected area in the hot water for 3 min, then into the cold for 1 min. Repeat at least 3x, ending with cold. You can do this 1-2x day.
You can also do shorter contrasts when washing hands by running comfortably hot water over the area for 30 sec. followed by cold water for 10 sec.
Repeat at least 3 times ending with cold.
You can also do shorter contrasts when washing hands by running comfortably hot water over the area for 30 sec. followed by cold water for 10 sec.
Repeat at least 3 times ending with cold.
Vagal nervous system reset
Lay on your back with knees bent, or a pillow under the knees for support. If it is comfortable in your body, interlace your fingers behind your head, letting the elbows relax and relaxing the shoulders away from the ears, if this causes any discomfort allow the arms to remain alongside the body. Take a few deep slow inhalations and exhalations, feel the body soften, relax the throat and jaw. On an inhale, keep the head neutral, turn just your eyes to the right and gently hold the gaze and wait until you swallow, sigh or yawn. When that happens, relax your gaze back to neutral for a couple of deep slow breaths. Repeat with the gaze moving to the left, waiting until you yawn, sigh or swallow.
Note: After about 3 min, if you don’t yawn, sigh, or swallow, bring your gaze back to centre for a few cycles of breath and try the other side. If you are still not able to elicit one of the three signs of parasympathetic response, come back to center for a few cycles of breath and end the practice. It can take time for your body to respond, especially if you have been feeling a lot of stress and overwhelm. Keep trying daily (1-2x/day), be patient and gentle with yourself.
Note: After about 3 min, if you don’t yawn, sigh, or swallow, bring your gaze back to centre for a few cycles of breath and try the other side. If you are still not able to elicit one of the three signs of parasympathetic response, come back to center for a few cycles of breath and end the practice. It can take time for your body to respond, especially if you have been feeling a lot of stress and overwhelm. Keep trying daily (1-2x/day), be patient and gentle with yourself.
Legs Up Wall/Chair
- Place a blanket or yoga mat on the floor, next to the wall, and use a thin pillow or folded hand towel for your head if needed.Lie down on the blanket or mat with your buttocks scooted up toward the wall. Your tailbone should remain on your support and your buttocks as close to the wall as possible. The backs of your legs should rest against the wall, with your knees relaxed and your feet parallel to the floor below. You should feel a light stretch in your legs, but it should not be painful. If your hamstrings are tight, you may need more space between your buttocks and the wall and allow your knees to bend. Alternatively you can place your lower legs on the seat of a chair instead of using a wall.
- Relax and breathe deeply. Hold the pose for two to 10 minutes.
Tennis Elbow Exercises
Towel Twists
Resisted Wrist Turns
Dynamic Wrist Extension
Grip Squeeze
Wrist Figure 8
Wrist Extension Stretch
- Hold a loosely rolled towel in your hands (lengthways)
- Keeping your arms and shoulders relaxed, gently twist the towel in one direction, as if wringing water
- Then, twist in the reverse direction
Resisted Wrist Turns
- Start with your forearm supported on a table, palm facing down
- Keep your forearm in neutral, with your wrist in line with your hand
- Place a light weight into your hand
- Gently rotate your palm towards the roof
- Then, gently rotate your palm towards the floor
- Do not go to end of range in either direction
Dynamic Wrist Extension
- This is progression to isometric wrist extension
- Start with your forearm supported on a table, palm facing down
- Once in position, slowly extend the wrist upwards
- Then, lower the wrist slowly downwards
- Do not go to end of range in either direction
Grip Squeeze
- Use a tennis ball, hand grip, exercise putty (as directed by your physiotherapist)
- Place the ball in your hand
- Gently squeeze the ball
Wrist Figure 8
- Start in a comfortable position, shoulders relaxed and elbows bent with palms together in front of the chest. Interlace the fingers.
- Gently rotate your wrists as you make figure 8 motion with your hands.
Wrist Extension Stretch
- Start with your arm at shoulder height, palm down and fingers pointing ahead, stay relaxed in the upper shoulder.
- Slowly bend your wrist (fingers pointing toward the floor) until you feel a stretch at the back of your forearm. You can gently hold the position with the opposite hand.
Chest Stretch & Breath
This breath and movement exercise is great to include as a warm up, before activities (like raking leaves) or throughout the day to release tension if you are seated at a desk. Although this can be done seated, I recommend that those who have been sitting at a computer do it standing if possible.
- Stand with your arms at your sides and thumbs pointing forward.
- INHALE slowly through the nose as you externally rotate your shoulders, your thumbs will rotate toward the wall behind you. Gently squeeze the shoulder blades together and down.
- Hold this position as you slowly EXHALE.
- Continue to hold as you INHALE deeply, feeling the chest lift and open.
- Release and relax the arms and shoulders the next time you EXHALE.
HIp Progressions (for ITB related Pain and to strengthen stabilizers etc)
The following exercises can be done as staand alone exercises if you wanted to focus on a particular aspect of hip care. There are exercises to release restrictions and adhesions around the hip, strengthening exercises that progress from awakening muscles to loading them, as well as stabilization focused exercises. There are a few add ons, cross-over exercises for core etc. I have provided links to useful videos for instructional purposes.
RELEASING ADHESIONS
1. TFL Release with Ball:
This is good to do before your workout, after you have done some overall warm up.
https://youtu.be/gWVGsnCuQ8E?si=JzRDX-2dDrjMm1do
2. ITB Release with Foam Roller:
Laying on your side with the foam roller positioned perpendicular to the bottom leg, just below the hipbone. The upper leg should be positioned in front for balance. Using the hands for support, roll from the top of the outer thigh down to just above the knee, and back up toward the starting position. 1-5 min per side.
HIP ABDUCTION PROGRESSIONS
1.Side Lying Hip Abductions (TFL Shut Off): min 7:21 in video
https://youtu.be/BBgO2jSRU5I?si=FndW9K3rJKDrBww5
2. Monster/ Sumo Walk Progressions:
Begin with the band on the thighs just above the knees and do 8-12 steps monster walks (forwards/backwards) and 8-12 sumo walks rest 30-60 sec then repeat 2 more rounds.
https://youtu.be/jiD4eOaivqY
3. Glute Med Activation with Theraball at Wall:
Skip to the second half of the video where they use the ball, press the thigh into the ball, hold for 5 secs then relax slightly and repeat 8x 2 reps each side. Start with your weaker or injured side as your standing leg.
https://www.youtube.com/watch?v=TaWs73flS-w
STABILIZATION EXERCISES
1. Hip hikes (strengthen the gluteus medius): Stand on the edge of a step with the majority of the body weight on the unaffected side. Lower the hip of the involved hip and bring it back to neutral.
https://youtu.be/ztjDbKdgxE4?si=hQJBtt0nINlF2E70
2. Single-leg Step Down:
Depending on how it feels, you may start on the floor then progress to the low step working to a higher step.
https://youtu.be/_x_eRKMDPL0?si=mqXIcTZu19uoty6Y
3. Single Leg Deadlift:
Progress slowly as needed.
https://youtu.be/rnicPfTq2Hs?si=2az38AFqAwVEJDnd
ADD ONS
1. Exploring Hip Rotation Mobility :
The main exercises from this video are at 4:35 and 7:02
https://youtu.be/JlxndP60w8E?si=nRSWgfX4Br_O5O01
2. Side Plank:
Start by performing 3-5 repetitions for 10 seconds each, gradually adding more repetitions.
This shows variations in modified SP for practicing stabilization with shoulder or hip movements https://youtu.be/ctoCc3Uybv4?si=8xUuQt2w58zyVeGQ
This Varioation adds the SP Roll:
https://youtu.be/27dES7OR11s?si=gVVqb6H1ys3PnOiE
3. Hip Bridge with Resistance Band: Place a theraband around the thighs, just above the knees. Lay on back, knees bent (knees and ankles aligned) and feet wider than hips. Slightly tuck tailbone and maintain this position as you lift hips, engaging the buttocks and keeping the knees gently prassing into the band. Slowly lower. Complete 8-10 repetitions, rest and repeat for a total of 2-3 sets.
https://youtu.be/HeAkXWob2UU?si=_wmoompU_aiWpN6l
4. Deer In the Headlights (Glute Contration):
Lay on your back with legs extended if possible (if there is pain in back you can bend knees). You can place your hands under you glutes for feedback if needed. Begin by contraction both glutes and hold for 4 sec, release slowly. After a few rounds, try contracting just one side, hold 4 secs and release slowly, repeat other side and do this a few times. For more of a challenge, contract one side, then the other, then try releasing one side only, then the other. Remember to release slowly. Be playful :)
https://youtu.be/xPkytWVgGJs?si=Ggpb2yZ89zD7a_LY
5. VMO Activation: Activating medial quad to balance around the knee. Begin with non-dominant or injured side and work up to 8-10 reps 2-3 sets each side. This video has 4 exercise progressions, the last two are the focus: Knee Extensions seated (9:07) and in lunge (11:42)
https://youtu.be/48qFs3oo8Rs?si=eyl25uRC8gPOrxI2
RELEASING ADHESIONS
1. TFL Release with Ball:
This is good to do before your workout, after you have done some overall warm up.
https://youtu.be/gWVGsnCuQ8E?si=JzRDX-2dDrjMm1do
2. ITB Release with Foam Roller:
Laying on your side with the foam roller positioned perpendicular to the bottom leg, just below the hipbone. The upper leg should be positioned in front for balance. Using the hands for support, roll from the top of the outer thigh down to just above the knee, and back up toward the starting position. 1-5 min per side.
HIP ABDUCTION PROGRESSIONS
1.Side Lying Hip Abductions (TFL Shut Off): min 7:21 in video
https://youtu.be/BBgO2jSRU5I?si=FndW9K3rJKDrBww5
2. Monster/ Sumo Walk Progressions:
Begin with the band on the thighs just above the knees and do 8-12 steps monster walks (forwards/backwards) and 8-12 sumo walks rest 30-60 sec then repeat 2 more rounds.
https://youtu.be/jiD4eOaivqY
3. Glute Med Activation with Theraball at Wall:
Skip to the second half of the video where they use the ball, press the thigh into the ball, hold for 5 secs then relax slightly and repeat 8x 2 reps each side. Start with your weaker or injured side as your standing leg.
https://www.youtube.com/watch?v=TaWs73flS-w
STABILIZATION EXERCISES
1. Hip hikes (strengthen the gluteus medius): Stand on the edge of a step with the majority of the body weight on the unaffected side. Lower the hip of the involved hip and bring it back to neutral.
https://youtu.be/ztjDbKdgxE4?si=hQJBtt0nINlF2E70
2. Single-leg Step Down:
Depending on how it feels, you may start on the floor then progress to the low step working to a higher step.
https://youtu.be/_x_eRKMDPL0?si=mqXIcTZu19uoty6Y
3. Single Leg Deadlift:
Progress slowly as needed.
https://youtu.be/rnicPfTq2Hs?si=2az38AFqAwVEJDnd
ADD ONS
1. Exploring Hip Rotation Mobility :
The main exercises from this video are at 4:35 and 7:02
https://youtu.be/JlxndP60w8E?si=nRSWgfX4Br_O5O01
2. Side Plank:
Start by performing 3-5 repetitions for 10 seconds each, gradually adding more repetitions.
This shows variations in modified SP for practicing stabilization with shoulder or hip movements https://youtu.be/ctoCc3Uybv4?si=8xUuQt2w58zyVeGQ
This Varioation adds the SP Roll:
https://youtu.be/27dES7OR11s?si=gVVqb6H1ys3PnOiE
3. Hip Bridge with Resistance Band: Place a theraband around the thighs, just above the knees. Lay on back, knees bent (knees and ankles aligned) and feet wider than hips. Slightly tuck tailbone and maintain this position as you lift hips, engaging the buttocks and keeping the knees gently prassing into the band. Slowly lower. Complete 8-10 repetitions, rest and repeat for a total of 2-3 sets.
https://youtu.be/HeAkXWob2UU?si=_wmoompU_aiWpN6l
4. Deer In the Headlights (Glute Contration):
Lay on your back with legs extended if possible (if there is pain in back you can bend knees). You can place your hands under you glutes for feedback if needed. Begin by contraction both glutes and hold for 4 sec, release slowly. After a few rounds, try contracting just one side, hold 4 secs and release slowly, repeat other side and do this a few times. For more of a challenge, contract one side, then the other, then try releasing one side only, then the other. Remember to release slowly. Be playful :)
https://youtu.be/xPkytWVgGJs?si=Ggpb2yZ89zD7a_LY
5. VMO Activation: Activating medial quad to balance around the knee. Begin with non-dominant or injured side and work up to 8-10 reps 2-3 sets each side. This video has 4 exercise progressions, the last two are the focus: Knee Extensions seated (9:07) and in lunge (11:42)
https://youtu.be/48qFs3oo8Rs?si=eyl25uRC8gPOrxI2
Couch Stretch:
- Releases the hip flexors (psoas/quads) without arching the back. This should allow the spine and pelvis to be in better alignment by reducing anterior pelvic tilt.
- This can be done using a couch or a wall.
- Make sure the back knee has some cushioning, either a mat or folded blanket.
Start on all fours and place one knee as close to the couch or wall as possible (this will ensure that you are not outting too much pressure on your patella) put one foot up on a couch or chair. Step your other foot forward close to your hands. Keeping your spine neutral or slightly flexed (don’t overarch in the low back), moderately engage the glutes in the back hip, gently brace your abs. Hold for 60 secs to 2 min and breathe.
Repeat as above or if ready to progress, lift torso away from the front leg, hands on the thigh and maybe still leaning forward, or if there is enough flexibility your torso comes to vertical. Remember to engage the gluts and gently brace the abs and breathe. Hold for 60 sec. Then release.
Notes:
- Keep the pelvis over the knee and posteriorly tilt the pelvis.
Heel Drops
- Good for relieving pain in the midpoint of the achilles tendon.
- Do this standing on the floor, then progress to standing on a stair or something elevated and stable (a book or block of wood).
- You can do both sides at the same time, then progress to one foot. Instructions below are for single foot.
Place both feet on the step to raise the heels back to the starting position and repeat. Start with 8-10 reps and work your way to 3 sets.
Note: if pain is at the insertion (the back of the heel) the best option is to stop the exercises and support the tendon until there is no pain or swelling at the insertion. This may mean not walking barefoot and supporting the tendon with shoes that have a bit of a lift in the heel (ie runners).
Isometric Rot Cuff Exercises
I recommend a yellow or red band if you are using the Theraband brand, or the green or blue if using the Giam brand
You may want to try the first exercise, for the first week and add a new one each week depending on how you are feeling. It may be a bit sore or tired after doing the exercise, but if you are feeling a sharp pain during exercise or your pain gets worse. Stop and let me know.
https://youtu.be/WkOqC4LfSGA?si=rc4hWvKDJ8Lrcmqx www.youtube.com/watch?v=WkOqC4LfSGA
Each exercise can be done 1-2x/week 3 sets of 8-10 repetitions.
You may want to try the first exercise, for the first week and add a new one each week depending on how you are feeling. It may be a bit sore or tired after doing the exercise, but if you are feeling a sharp pain during exercise or your pain gets worse. Stop and let me know.
https://youtu.be/WkOqC4LfSGA?si=rc4hWvKDJ8Lrcmqx www.youtube.com/watch?v=WkOqC4LfSGA
Each exercise can be done 1-2x/week 3 sets of 8-10 repetitions.
Theraband for SH Impingement
Here is a video that shows 4 exercises for strengthening the shoulder using a theraband or other resistance band.
https://youtu.be/rSh83N6Rn1s?si=0cLrqV3dbyNNl425
https://youtu.be/rSh83N6Rn1s?si=0cLrqV3dbyNNl425
First Rib Mobilization Video
A great video for showing how to release the first rib if it is stuck in an elevated position and causing pain, pinching or compression at the shoulder.
https://www.youtube.com/watch?v=hI49hARyXaA
https://www.youtube.com/watch?v=hI49hARyXaA